The trick to falling asleep faster
Restless nights full of tossing and turning are no fun. After all, getting a good night’s sleep can boost your mood, help with anxiety and reduce stress which is why you try everything you can to fall asleep.
Jessica Prill, a sleep center polysomnographic technologist at Aurora Health Care, says, “If you stick to a good sleep routine, your overall sleep quality will be much better. This starts with going to bed and getting up at the same time every day, including weekends.”
Prill recommends these sleep hygiene tips to fall asleep faster:
- Establishing a bedtime that allows you to get enough sleep throughout the night.
- Waiting to go to bed until you are tired.
- Avoiding alcohol, nicotine and caffeine before bed.
- Exercising daily and maintaining a healthy diet. Avoid large meals before bed.
- Focusing on a good sleep environment which includes keeping your room at a comfortable temperature and making sure it is not too bright or noisy.
- Steering clear of electronics at least 30 minutes before bed. Electronics emit blue light which inhibits sleep.
- Reading, practicing mindfulness, meditating or listening to soft music before bed.
Prill says if you feel worried or stressed, try talking to someone or writing in a notebook. Make time to write a to-do list for the next day to help release your worries.
Most importantly, you can’t force sleep. If you are tired and comfortable enough, you will naturally fall asleep. If you don’t, consider getting up and doing something relaxing until you feel more tired and ready to go back to bed.
If you try these recommendations and still struggle with falling or staying asleep, talk with your primary care provider who can refer you to a sleep medicine specialist.
Are you trying to find a doctor? Find one in Illinois or Wisconsin.
